Headaches are a frequent reason people visit their doctors. Many chronic headache sufferers have dealt with them for years. If you suddenly start experiencing headaches with no prior history, it's important to see a doctor to get an accurate diagnosis and identify the cause. Sometimes, headaches can be triggered by high blood pressure, brain hemorrhages, or even brain tumors, though these are less common. Once serious conditions are ruled out, doctors usually categorize headaches into specific types.
Tension Headaches
Tension headaches are among the most common types and are often a reason for taking over-the-counter pain medications. They frequently occur during periods of increased stress, anxiety, or depression. People often describe them as feeling like a tight band around the head or pressure at the back of the head and neck.
Dietary Causes of Tension Headaches
- Low blood sugar
- Caffeine withdrawal or overuse
- Excess consumption of simple carbohydrates and processed foods
- Gluten sensitivities
- Sensitivity to artificial sweeteners or food additives
Supplements for Tension Headaches
- Magnesium: This mineral is essential for over 350 biochemical reactions in the body and is abundant in green leafy vegetables like kale and spinach. It’s also known as the "stress mineral" and can be beneficial for those with tension headaches. Magnesium supplements come in powder or capsule form, and Epsom salts (magnesium sulfate) can be added to a warm bath. Typically, 250 to 500 mg per day is recommended to help prevent headaches.
- Vitamin D: Over 70% of the global population is deficient in vitamin D, which can be synthesized by spending time in the sun between 10 AM and 3 PM. Low vitamin D levels are linked to a higher risk of tension headaches. Most people need between 1,000 and 5,000 IU daily to achieve optimal blood levels, although some may require up to 10,000 IU daily. Those taking higher doses should consult their physician.
Migraine Headaches
Migraine headaches are often characterized by intense, throbbing pain, and frequently come with nausea and sensitivity to light. Globally, they affect about 1 billion people. The frequency of migraines varies, with some experiencing them weekly, monthly, or just a few times a year. Studies indicate that around one in seven people will have a migraine at some point, affecting nearly one in five women and one in 15 men.
Causes of Migraines
Migraines are believed to result from malfunctioning nerves and blood vessels in the brain, which activate the trigemino-cervical pain system. While this process is complex, understanding it helps doctors in preventing and treating migraines. There's also a genetic factor, as migraines often run in families, particularly between mothers and daughters. Prescription medications can be effective for many sufferers.
Symptoms of a Migraine Headache
- Severe head pain
- Throbbing sensation
- Nausea and vomiting
- Presence of an aura, often seen as zigzag lines
- Sensitivity to light and sound
- Significant disability and missed workdays
Dietary Contributors to Migraines
- Low blood sugar
- Wine (sensitivity to sulfites)
- Cheese (tyramine, which increases with aging)
- Caffeine (can both cause and relieve symptoms)
- Simple carbohydrates found in processed foods
- Gluten sensitivity
- Artificial sweeteners, particularly aspartame
Supplements for Migraine Relief
- Alpha Lipoic Acid: A 2017 study found that this potent antioxidant, taken at 400 mg twice daily, can help reduce the frequency and duration of migraines.
- Coenzyme Q10 (CoQ10): Studies indicate that CoQ10 can reduce the frequency, duration, and severity of migraines. Recommended dose: 100 mg to 300 mg daily.
- Omega-3 Fish Oil: A 2017 study showed that omega-3 fish oils can lessen migraine duration. Suggested dose: 2,000 to 4,000 mg daily, divided into two doses.
- Folic Acid: Higher levels of folate, especially from green leafy vegetables, have been linked to fewer migraines. Recommended dose: as advised by a healthcare provider.
- Magnesium: Scientific research supports magnesium's efficacy in preventing migraines. Suggested dose: 125 mg to 500 mg daily, starting with a lower dose and increasing as needed.
- Melatonin: Known as the "sleep vitamin," melatonin has been shown to be effective in preventing migraines. Recommended dose: 3 mg to 10 mg each night, taken at least 2 hours before bed.
- Riboflavin (Vitamin B2): Effective in reducing migraine frequency. Suggested dose: 400 mg daily for adults, 100 to 400 mg daily for children.
- Ginger: Known for its anti-nausea properties, ginger can be effective in treating migraines. Suggested dose: 250 mg to 500 mg once or twice daily. Ginger tea can also help with nausea.
- Feverfew: This herb is commonly used to prevent migraines. Suggested dose: 250 mg once or twice daily.
- Vitamin C and Vitamin D: Both vitamins have shown benefits for those with migraines.
- Essential Oils: Chamomile and lavender can be beneficial when applied to the upper lip or used in a diffuser.
Cluster Headache
Cluster headaches are the third most common type of headache, typically lasting from 20 minutes to two hours. Unlike tension and migraine headaches, cluster headaches are usually one-sided and can cause symptoms like a stuffy nose, eye tearing, and sometimes an enlarged pupil on the affected side. Occasionally, a droopy eyelid may also be present. Men aged 20 to 50 are at the highest risk, and these headaches often start suddenly without warning.
Prevention of Cluster Headaches
- Regular physical activity
- Yoga
- Quitting tobacco
- Quality sleep (most people need 7-9 hours per night)
- Oxygen therapy for preventing and treating acute attacks
Supplements for Cluster Headaches
- Magnesium: Studies from 1995 and 1996 found that intravenous magnesium can be beneficial for those with cluster headaches, especially if they have low magnesium levels. Recommended dose: 125-500 mg per day.
- Melatonin: Known as the "sleep vitamin," melatonin may also help with headaches. A 2017 study found it effective for several primary headache disorders, including cluster headaches and migraines. A 2019 study supported these findings.
- Kudzu Extract: Derived from a root native to Asia, kudzu was shown to be beneficial in a small 2009 study, though more research is needed.
- Essential Oils: Some studies suggest that applying eucalyptus and peppermint oil topically to the painful area can provide relief.